ARMS, BACK, & CARDIO

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
MikeHessel
Rating:
 Rating: 4.0/5.0
Created By:
MikeHessel on November 24, 2009
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Biceps, Lower Back, Triceps
Description
General fitness rountine with strength training.

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Biceps
Cable Curls60 lbs.1060
60 lbs.1060
60 lbs.1060
Lower Back
Machine Low Back Extensions155 lbs.1060
155 lbs.1060
155 lbs.1060
Biceps
Machine Preacher Curls90 lbs.1060
90 lbs.1060
90 lbs.1060
Back
Machine Pullovers120 lbs.1060
120 lbs.1060
120 lbs.1060
Machine Seated Rows80 lbs.1060
80 lbs.1060
80 lbs.1060
Triceps
Machine Triceps Dips120 lbs.1060
120 lbs.1060
120 lbs.1060
105 lbs.1060
105 lbs.1060
105 lbs.1060
Machine Triceps Extensions90 lbs.1060
90 lbs.1060
90 lbs.1060
140 lbs.1060
140 lbs.1060
140 lbs.1060
Back
Seated Cable Rows110 lbs.1060
110 lbs.1060
110 lbs.1060
Wide-Grip Behind-The-Neck Pulldowns90 lbs.1060
90 lbs.1060
90 lbs.1060
Wide-Grip Front Pulldowns90 lbs.1060
90 lbs.1060
90 lbs.1060
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Elliptical Trainer0.850 miles10-
4.500 miles50-

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